Lifting after mild injury

shabaity
shabaity Posts: 792 Member
edited November 2024 in Fitness and Exercise
I sprained my ankle a few days ago. I should be walking normally with a brace by tomorrow and I know how to rehab it, this is a normal for me. My question is I started a lifting program a few weeks ago should I just go ahead a deload back to an empty bar on squats when I start back to the program and reprogress or just keep going?

Replies

  • usmcmp
    usmcmp Posts: 21,219 Member
    That answer varies from person to person. When I sprain an ankle I usually can't squat the bar at all for a few weeks, then when I finally have full range of motion back pain free I end up just slightly under what I was last session before the injury.
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    I would do a few extra light sets to get a feel for what your body can handle.

    I have hip alignment issues which cause my one knee to have stability issues. Whenever I have issues with my knee, my trainer has me work on volume vs weight for a while. When we do start heavy again, we work up to it. My current 1 rep max is 265. Last week I did a set with the bar, then he added a plate each set til I maxed out. It looked something like this

    Bar for 20
    135 for 15
    185 for 10
    225 for 8
    245 for 6
    255 for 2
    265 for 1
  • shabaity
    shabaity Posts: 792 Member
    O.o wow I hadn't even reached 100 lbs yet.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    sarahrbraun wrote: »
    I would do a few extra light sets to get a feel for what your body can handle.

    I have hip alignment issues which cause my one knee to have stability issues. Whenever I have issues with my knee, my trainer has me work on volume vs weight for a while. When we do start heavy again, we work up to it. My current 1 rep max is 265. Last week I did a set with the bar, then he added a plate each set til I maxed out. It looked something like this

    Bar for 20
    135 for 15
    185 for 10
    225 for 8
    245 for 6
    255 for 2
    265 for 1

    Very impressive!
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